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Copyright protected Piper Selden
All rights reserved.
Copyright protected Piper Selden
All rights reserved.
Here are a few other Weight Control tips I've discovered on my weight loss journey:
Journal the food you eat daily
Drink 8-10 (8oz.) glasses of water daily
Involve your doctor in your weight loss, exercise, and health planning
Clean up your environment: It's hard to overeat something if it isn't in your cupboards or refrigerator.
Plan your meals (dining in or out--always have a plan)
Eat 5-6 small meals daily, including breakfast
Eat reasonable portions on smaller plates and avoid going back for seconds
Never skip meals
Keep healthy treats at hand
Portion out snacks like pretzels, nuts, and popcorn to avoid overeating
Get at least 4 days of intentional activity each week
Shop wisely. Read labels on the food items you eat
Be mindful when eating and take your time. Don't eat while watching TV, reading, or typing on the computer. You may overeat without realizing it
Set weight loss goals in 5-pound increments. Celebrate your success
Don't get hung up about goals, focus on what you can do each day to make healthy living a priority
Get adequate stress relief and rest each day
Try for a balanced diet of wholesome foods. Here's a suggestion:
Non Starchy Vegies: 25%
Fruit and Starchy Vegies: 25%
Whole Grains/Healthy Carbs: 25%
Lean Protein and Calcium: 25%
PLUS:
Healthy Oils: 1T daily (olive or expeller-pressed canola)
PLUS:
A good multi-vitamin with minerals
Have 2-3 servings of a calcium-rich food every day (organic milk, yogurt, cheese, calcium-enriched soy or rice milk, or dark-leafy green vegetables like broccoli or kale)
Eat a rainbow every day: colorful fruits and vegetables (red, yellow, orange, green, purple, even white)
The average craving lasts only 12 minutes, so practice the 15-minute snack attack strategy: If you are REALLY hungry, have a small protein-rich snack (9-10 almonds, a cheese stick, a hard-boiled egg, etc.) and make yourself wait for 15 minutes before eating anything more. The snack-attack might be over by then.
Don't eliminate certain food items from your diet. It leads to feelings of deprivation. Find a way to incorporate favorite foods into your diet in moderation
Be kind to yourself. You're making changes that will improve your health.
At restaurants, share a meal or take some of it home in a doggie bag
Skip the free bread basket or chips
Make water your drink of choice
Have a bowl of FREE Soup or a salad before you eat dinner. You will most likely eat fewer calories in the end
Avoid foods with preservatives, chemicals, artificial dyes, trans-fats, or high-fructose corn syrup. Go for wholesome foods instead
Be aware that alcohol can be high in calories and lowers your inhibition
At parties, potlucks, and BBQs: don't arrive hungry (have a snack before you go), check out all the food and focus on the items you really want, focus on the event (people, activities, and conversation) instead of the food, bring a healthy dish to share.
Practice low-fat cooking techniques: use non-stick cookware, sauté or stir-fry using a little water or broth and a smaller amount of oil, and use lean cuts of meat and skinless poultry
Try evaporated skim milk instead of whole milk or heavy cream
Use fat-free broth to season rice, potatoes, or grain dishes
Sneak in extra vitamins the next time you make spaghetti sauce, soup, stew, or casserole: Add extra vegetables or a cup of pureed pumpkin to add vitamins and a creamy texture
Consider fat-replacements in your recipes. Applesauce and yogurt work in many recipes, adding moistness without changing the flavor. Pureed prunes and mashed banana also work. Check out options online
Set weight loss goals in 5-pound increments (it adds up and will help keep you motivated)
Avoid emotional eating (when you might be upset, angry, irritated, bored, anxious, tired, or stressed). Ask yourself before eating: Am I really hungry? If the answer is no, find something else to do (listen to some music, call a friend, take a nap, take a bath, walk the dog, etc.)
Make a list of non-food "treats" to reward yourself for a job well done
Weigh yourself at least once a week
But don't become obsessed with the scale; it is just one way to measure your weight loss efforts
Ask for help if you need it
Don't be hard on yourself if you have a slip up, just get right back on track. Write down what you ate, take a deep breath, and plan out your next healthy meal
Take a multi-vitamin to make sure you have your nutritional bases covered
Find a supportive environment (like Weight Watchers) to support your weight loss
Believe in yourself. You are worth it!
-----------------
Have a tip you'd like to share?
Contact Piper: piper@piperselden.com
Drink 8-10 (8oz.) glasses of water daily
Involve your doctor in your weight loss, exercise, and health planning
Clean up your environment: It's hard to overeat something if it isn't in your cupboards or refrigerator.
Plan your meals (dining in or out--always have a plan)
Eat 5-6 small meals daily, including breakfast
Eat reasonable portions on smaller plates and avoid going back for seconds
Never skip meals
Keep healthy treats at hand
Portion out snacks like pretzels, nuts, and popcorn to avoid overeating
Get at least 4 days of intentional activity each week
Shop wisely. Read labels on the food items you eat
Be mindful when eating and take your time. Don't eat while watching TV, reading, or typing on the computer. You may overeat without realizing it
Set weight loss goals in 5-pound increments. Celebrate your success
Don't get hung up about goals, focus on what you can do each day to make healthy living a priority
Get adequate stress relief and rest each day
Try for a balanced diet of wholesome foods. Here's a suggestion:
Non Starchy Vegies: 25%
Fruit and Starchy Vegies: 25%
Whole Grains/Healthy Carbs: 25%
Lean Protein and Calcium: 25%
PLUS:
Healthy Oils: 1T daily (olive or expeller-pressed canola)
PLUS:
A good multi-vitamin with minerals
Have 2-3 servings of a calcium-rich food every day (organic milk, yogurt, cheese, calcium-enriched soy or rice milk, or dark-leafy green vegetables like broccoli or kale)
Eat a rainbow every day: colorful fruits and vegetables (red, yellow, orange, green, purple, even white)
The average craving lasts only 12 minutes, so practice the 15-minute snack attack strategy: If you are REALLY hungry, have a small protein-rich snack (9-10 almonds, a cheese stick, a hard-boiled egg, etc.) and make yourself wait for 15 minutes before eating anything more. The snack-attack might be over by then.
Don't eliminate certain food items from your diet. It leads to feelings of deprivation. Find a way to incorporate favorite foods into your diet in moderation
Be kind to yourself. You're making changes that will improve your health.
At restaurants, share a meal or take some of it home in a doggie bag
Skip the free bread basket or chips
Make water your drink of choice
Have a bowl of FREE Soup or a salad before you eat dinner. You will most likely eat fewer calories in the end
Avoid foods with preservatives, chemicals, artificial dyes, trans-fats, or high-fructose corn syrup. Go for wholesome foods instead
Be aware that alcohol can be high in calories and lowers your inhibition
At parties, potlucks, and BBQs: don't arrive hungry (have a snack before you go), check out all the food and focus on the items you really want, focus on the event (people, activities, and conversation) instead of the food, bring a healthy dish to share.
Practice low-fat cooking techniques: use non-stick cookware, sauté or stir-fry using a little water or broth and a smaller amount of oil, and use lean cuts of meat and skinless poultry
Try evaporated skim milk instead of whole milk or heavy cream
Use fat-free broth to season rice, potatoes, or grain dishes
Sneak in extra vitamins the next time you make spaghetti sauce, soup, stew, or casserole: Add extra vegetables or a cup of pureed pumpkin to add vitamins and a creamy texture
Consider fat-replacements in your recipes. Applesauce and yogurt work in many recipes, adding moistness without changing the flavor. Pureed prunes and mashed banana also work. Check out options online
Set weight loss goals in 5-pound increments (it adds up and will help keep you motivated)
Avoid emotional eating (when you might be upset, angry, irritated, bored, anxious, tired, or stressed). Ask yourself before eating: Am I really hungry? If the answer is no, find something else to do (listen to some music, call a friend, take a nap, take a bath, walk the dog, etc.)
Make a list of non-food "treats" to reward yourself for a job well done
Weigh yourself at least once a week
But don't become obsessed with the scale; it is just one way to measure your weight loss efforts
Ask for help if you need it
Don't be hard on yourself if you have a slip up, just get right back on track. Write down what you ate, take a deep breath, and plan out your next healthy meal
Take a multi-vitamin to make sure you have your nutritional bases covered
Find a supportive environment (like Weight Watchers) to support your weight loss
Believe in yourself. You are worth it!
-----------------
Have a tip you'd like to share?
Contact Piper: piper@piperselden.com
Health Issues:
It can be tough getting started...
and just as tough to stay motivated.
But you're worth it, don't you think?
and just as tough to stay motivated.
But you're worth it, don't you think?
Clean up your kitchen!
Click for a list of items to keep on hand for weight-control success. CHECKLIST
Click for a list of items to keep on hand for weight-control success. CHECKLIST